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building muscle over 60 notes

1. If just getting started:

• no more than3-4 sessions per week

• leave 48 yours between sessions, especially when exercising the same muscle groups.

• If more experiencved try 4-5 sessions per week

• if you notice aches and pains then drop back down to 3-4

2. exercise selection: Hack Squat Incline press Cable row Close grip bench Knee extensions Heel raises

3. How to do them

calf raises from the bottom to the middle

less weight, increased range of motion

4. Diet

can’t lose fat and gain muscle at the same time

To build muscle, have a couple calories over what it takes to maintain weight.

5. Push yourself but not to failure

• aim for 1-3 “reps in reserve”
• RIR is how many reps you “keep in the tank” at the end of a set
• Final rep should feel tough
• go until tired but not exhausted

Keep with a particular workout for 4-6 months